Fish and Sugar

How weird can the words “fish” and “sugar” sound together? Their tastes are completely different and do not go well either in the mouth or in writing. However, let’s see how closely related they are. As the saying goes: Opposites attract

In a less healthy eating pattern called the “Western Diet”, fish consumption is almost null, and the consumption of artificial sugar is extremely high. The economic value – the price, is one of the reasons for this.

In Portugal, for example, a kilogram of fish sold at an auction was 2.21 euros, and until it reaches the public this value multiplies. However, the retail price of a kilogram of sugar was 0.69 euros in 2021! It is an uneven struggle when the priority for many Portuguese families is to put “food on the table”.

It is even more difficult since the fish must be prepared, cooked, is “hard” to eat because of its bones and still leaves an odor in the kitchen… Versus any product high in sugar which you only must open the package, chew, enjoy it and throw the package away. Let me say once again: it is an unequal struggle…
But today I am here to show you that it is worth fighting against these setbacks! And for what? Only and exclusively for your health.

Added sugar, whether white, yellow, brown, fructose, glucose, dextrose or any other of its synonyms, represents a danger to our genesis!

It is now known that sugar is to genetic material what air is to metals. This means that it has enormous oxidizing power. This oxidation leads to errors, failures in its regeneration and replication, giving rise to a "misreading" of the genetic code. In turn, these errors generate defective proteins and a whole cascade of errors leading to disease. These are none other than all those we usually call chronic and metabolic, disabling, and deadly diseases, such as cancer, dementia, cardiovascular diseases, autoimmune diseases and, of course, diabetes.

What about the fish? How is it related to this cascade of problems? Fish is one of the solutions!

In 2016, Meng Q. et al. published in the renowned scientific journal The Lancet the conclusion of their research: omega-3 consumption was able to repair the oxidative damage caused by fructose sugar at the brain level.

More recently in October 2021, Khalili L. et al. published in Metabolites their systematic review and meta-analysis concluding that the consumption of 1000-2000 mg/day of omega-3 for 8 consecutive weeks significantly improved glycemic indicators (such as insulin sensitivity) and the lipid profile of patients with Type 2 Diabetes. It also reduced body weight and several inflammatory markers!

Omega-3 is also an ally of the proper functioning of the brain: it improves neurons’ connectivity, promoting an effective response to stimuli, in the pleasure and appetite regulation centers, in controlling emotions and impulsivity, decisively contributing to a healthy eating behavior.

I have no doubt than an adequate intake of fish and thus omega-3 is a healthy and balanced response to the daily challenges that cause us stress, illness, and sugar impulsivity!

Try to introduce fish into your diet at least three times a week, ideally every day. Omega-3-rich fish are the ones with the highest fat and sea content! You can find them in Comur’s delicious preserves such as Mackerel fillets in olive oil, Smoked Salmon or Sardines with peppers.

Investing in your diet now means saving on treatments and pharmaceuticals in the future.

See you soon!

 

Dietitian Catarina Cachão Bragadeste, n.º 0402N | A Dietitian's Daily Blog®